EXERCISE FOR PREGNANT WOMEN There are tremendous benefits to maintaining a exercise program throughout pregnancy.
Recommended exercise: - 3-4 times a week -Walking, jogging/running, swimming, low-impact aerobics, aqyantal classes, dance
Benefits of exercise: - can reduce some of the risk factors involved associated with pregnancy - alleviates many of the uncomfortable side effects including fatigue, and morning sickness - it has the ability to reduce stress levels - improve mental well-being - stabilises emotions
Tips for exercise: - Contact sport such as soccer, netball etc, should be avoided; potential injury to the abdominal area. - Choose low-impact aerobic exercises such as cycling, swimming, or brisk walking that have little or no impact risks. - No bouncing or jumping- pressure on legs joints - Take time to warm-up and complete some light stretches prior to exercise - Dont exercise on an empty stomach and drink plenty of water prior, during, and after exercise Be Careful!! Exercise during pregnancy is generally safe, but mum-to-be's should be aware of the warning signs.. Sudden and severe abdominal pain; uterine contractions lasting 30 minutes once exercising stops; dizziness; and vaginal bleeding. Other signs to watch for are decreased fetal activity, visual disturbances, or numbness in any part of the body. If any of these symptoms occur, exercise should be stopped and contact with a practitioner should is advised. For some women, such as those with heart disease, blood clots, recent pulmonary embolism, or for those who have a "high-risk" pregnancy, exercise may not be recommended. In taking the complete medical history, your practitioner will determine if maternal conditions limit, or exclude, an exercise program.
Exercise during pregnancy used to be considered dangerous. New research shows that exercise is not only safe, it should be undertaken. Research has found that there is no substantial difference in the pattern of delivery of the baby between non-exercising women and women who exercised at a moderate level during pregnancy. Women who exercised heavily during pregnancy are more likely to give birth at full-term. Like everyone else, pregnant women benefit from regular physical activity.
An exercise program can benefit pregnant women in many ways. The maintenance of healthy heart and blood vessels and improved muscular strength (particularly upper body and abdominal strength) can aid in posture and carrying the baby. Common disorders associated with pregnancy, such as lower back pain and leg cramps, can be eased. Exercise can help prevent varicose veins by improving circulation. By maintaining or improving fitness, pregnant women are able to control unnecessary weight gain, feel better about themselves and cope with the demands of labour.
Following are guidelines for maintaining fitness during pregnancy.
• Consult your doctor about your exercise program.
• Listen to the messages your body gives you.
• Work on good posture.
• Exercise gently.
• Exercise for fun.
• Realise that slowing down is normal.
• Do not overextend your joints beyond their normal range of movement.
• Always warm up and cool down.
• Strengthen your abdominal and pelvic floor muscles.
• Exercise carefully if you are lying on your back.
There are tremendous benefits to maintaining a exercise program throughout pregnancy.
Recommended exercise:
- 3-4 times a week
-Walking, jogging/running, swimming, low-impact aerobics, aqyantal classes, dance
Benefits of exercise:
- can reduce some of the risk factors involved associated with pregnancy
- alleviates many of the uncomfortable side effects including fatigue, and morning sickness
- it has the ability to reduce stress levels
- improve mental well-being
- stabilises emotions
Tips for exercise:
- Contact sport such as soccer, netball etc, should be avoided; potential injury to the abdominal area.
- Choose low-impact aerobic exercises such as cycling, swimming, or brisk walking that have little or no impact risks.
- No bouncing or jumping- pressure on legs joints
- Take time to warm-up and complete some light stretches prior to exercise
- Dont exercise on an empty stomach and drink plenty of water prior, during, and after exercise
Be Careful!!
Exercise during pregnancy is generally safe, but mum-to-be's should be aware of the warning signs.. Sudden and severe abdominal pain; uterine contractions lasting 30 minutes once exercising stops; dizziness; and vaginal bleeding. Other signs to watch for are decreased fetal activity, visual disturbances, or numbness in any part of the body.
If any of these symptoms occur, exercise should be stopped and contact with a practitioner should is advised. For some women, such as those with heart disease, blood clots, recent pulmonary embolism, or for those who have a "high-risk" pregnancy, exercise may not be recommended. In taking the complete medical history, your practitioner will determine if maternal conditions limit, or exclude, an exercise program.
Exercise during pregnancy used to be considered dangerous. New research shows that exercise is not only safe, it should be undertaken. Research has found that there is no substantial difference in the pattern of delivery of the baby between non-exercising women and women who exercised at a moderate level during pregnancy. Women who exercised heavily during pregnancy are more likely to give birth at full-term. Like everyone else, pregnant women benefit from regular physical activity.
An exercise program can benefit pregnant women in many ways. The maintenance of healthy heart and blood vessels and improved muscular strength (particularly upper body and abdominal strength) can aid in posture and carrying the baby. Common disorders associated with pregnancy, such as lower back pain and leg cramps, can be eased. Exercise can help prevent varicose veins by improving circulation. By maintaining or improving fitness, pregnant women are able to control unnecessary weight gain, feel better about themselves and cope with the demands of labour.
Following are guidelines for maintaining fitness during pregnancy.
• Consult your doctor about your exercise program.
• Listen to the messages your body gives you.
• Work on good posture.
• Exercise gently.
• Exercise for fun.
• Realise that slowing down is normal.
• Do not overextend your joints beyond their normal range of movement.
• Always warm up and cool down.
• Strengthen your abdominal and pelvic floor muscles.
• Exercise carefully if you are lying on your back.
• Drink plenty of water.
• Modify your exercise program